Vegetarian & Vegan Protein Sources

Protein Sources: Eggs

One large egg (about 50 grams) provides 6 grams of protein. Eggs are versatile and can be prepared in a variety of ways. A veggie omelet will boost up the nutrition level and can provide you with an additional tasty source of protein. Consider a mushroom and spinach omelet for an extra boost of colorful flavor and protein.

Protein Sources: Dairy

Yogurt

One cup (8 ounces) of plain low fat yogurt provides you with approximately 13 grams of protein. Don't forget, the dairy in yogurt is a great source for calcium - about 45% calcium.

Cottage Cheese

One cup (8 ounces) of plain low fat cottage cheese provides you with approximately 27 grams of protein. Add a variety of seeds for an additional punch of protein.

Milk

One cup (8 ounces) of whole milk has about 8 grams of protein.

Protein Sources: Fish

Fish

Three ounces of Atlantic Salmon has approximately 19 grams of protein.

Shellfish

100 grams of bay and sea scallops will provide you with approximately with 23 grams of protein.

Protein Sources: Legumes, Hummus and Sprouts

Legumes

Legumes include a variety of beans as well as peas. Beans are an excellent source of fiber, B vitamins, iron and calcium. Legumes that are a great protein source include:

• peas
• lentils
• kidney beans
• garbanzo beans
• soy beans
• navy beans
• black beans
• chickpeas

Hummus

Hummus is a paste made from chickpeas. One cup of homemade humus contains 12 g of protein.

Sprouts

Sprouts are grown from legumes and are a decent source of protein.

• Alfalfa sprouts: 1 cup has 1 gram of protein.
• Mung sprouts: 1 cup has 2 grams of protein.
• Lentil sprouts: 1 cup has 7 grams of protein.
• Kidney sprouts: 1 cup has 8 grams of protein.

Protein Source: Soy and Edamame

One cup of dry roasted soy nuts has 68 grams of protein.

One cup of soybean, curd cheese has 28 grams of protein.

Edamame

A 3.5 ounce serving of edamame provides 11 grams of protein.

Protein Source: Tofu

Tofu is made with bean curd and soy. Tofu is versatile and can be prepared in a variety of ways.

• 3 ounces of tofu contains 9 grams of protein.

Protein Source: Vegetables

Dried Tomatoes

A 1/4 cup serving of sun-dried tomatoes provides 2 grams protein.

Mushrooms

A 1/2 cup of cooked mushrooms has 2 grams protein.

Spinach

A 1/2 cup of cooked spinach contains 3 grams of protein.

Broccoli

A 1/2 cup of broccoli provides you with 2 grams of protein.

Brussels Sprouts

A 1/2 cup of brussels sprouts provides you with 2 grams of protein.

Corn

A 1/2 cup of sweet yellow corn will give you 3 grams of protein.

Artichokes

A medium artichoke contains 4 grams of protein.

Protein Source: Nuts, Spreads and Seeds

Protein: Nuts and Seeds

Nuts and seeds are an amazing source of protein. They are great as a snack or as a salad topper. You can even add them to your oatmeal, granola or smoothies. Although nuts and seeds can be high in fat they are not usually the dangerous heart clogging animal fats found in beef.

Butters and Spreads

• 2 Tablespoons of peanut butter provides you with 8 grams of protein.
• 2 Tablespoons of Nutella® contains 3 grams of protein.

Measurements and protein grams for nuts and seeds

Food Item	Measurement	Protein Grams
Flax seeds	1 Tablespoon	4 grams
Hemp seeds	1 Tablespoon	6 grams
Pumpkin seeds	1 oz.	3 grams
Sunflower seeds	1 oz.	3 grams
Almonds	1 oz.	3 grams
Cashews	1 oz.	2 grams
Peanuts	1 oz.	3 grams
Pine Nuts	1 oz.	2 grams
Pistachios	1 oz.	3 grams
Walnuts	1 oz.	3 grams

Another List: Shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

FOOD	AMOUNT	PROTEIN(gm)	PROTEIN(gm/100 cal)
Tempeh	1 cup	41	9.3
Seitan	3 ounces	31	22.1
Soybeans, cooked	1 cup	29	9.6
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	13	6.4
Veggie burger	1 patty	13	13.0
Chickpeas, cooked	1 cup	12	4.2
Veggie baked beans	1 cup	12	5.0
Pinto beans, cooked	1 cup	12	5.7
Black-eyed peas, cooked	1 cup	11	6.2
Tofu, firm	4 ounces	11	11.7
Lima beans, cooked	1 cup	10	5.7
Quinoa, cooked	1 cup	9	3.5
Tofu, regular	4 ounces	9	10.6
Bagel	1 med. (3 oz)	9	3.9
Peas, cooked	1 cup	9	6.4
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	8.4
Peanut butter	2 Tbsp	8	4.3
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Soy yogurt, plain	6 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Whole wheat bread	2 slices	5	3.9
Cashews	1/4 cup	5	2.7
Almond butter	2 Tbsp	5	2.4
Brown rice, cooked	1 cup	5	2.1
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.8
Potato	1 med. (6 oz)	4	2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information. The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

Meal Choices

The beauty of the foods listed above is that they can be combined and used in multiple protein rich recipes. Soups, salads, sandwiches and wraps can become wonderful sources of protein. Get creative, stay healthy & enjoy!  :) 

Purple Sweet Potatoes/Yam?

You may just walk right by these sweet potatoes in the store if you happen to see them, but you'd be missing out on a tasty nutritional powerhouse!!  I was first introduced to these amazing purple sweet potatoes about two years ago and have been addicted ever since!  They are also known by Okinawan Sweet Potato, Hawaiian Sweet Potato & a new one I just learned about called Stokes Purple® sweet potato (US grower).  They can be hard to find, but you can almost always find them at your local Asian & Korean Markets, and ALWAYS cheaper than some of the chain gourmet grocery stores.

Not only do they look amazing to the eye, but the taste is beyond expectation when compared to your standard sweet potato.  In addition to their incredible taste, they have possible cancer fighting nutrients and actually has more than 150% more antioxidants then blueberries!  Like other sweet potatoes they are high in Vitamin A, Vitamin C, manganese, copper, dietary fiber, vitamin B6, potassium and iron; and known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties.  

Tips:

• Best way to prepare them? Baked at 400 degrees for about an hour, just like a regular sweet potato.    

• They spoil quickly!  Store them in a dark, cool place (not in an plastic bags, as they will mold within a day--trust me, it happened to me the first time I bought them!) Since they are hard to find where I'm living now, I'll buy a large amount, bake them, let them cool & freeze them.  They thaw and reheat well!  

• Makes an amazing post workout carb!  My personal favorite!!  

• Nutritional Info:  Average size yields about 1 cup has only 140 calories with 4 grams of fiber and nearly 5 grams of protein!   

LOOK AT THAT COLOR!!!  A look inside after baking!  

Purple Sweet Potato Means Increased Amount Of Anti-Cancer Components
http://www.sciencedaily.com/releases/2009/06/090629132250.htm

Stokes Purple® Sweet Potato: Resource, Recipes and more!
http://www.stokesfoods.com/index.htm

Kohlrabi, WHAT?

Kohlrabi is an amazing vegetable for it's high density of nutrients to it's versatility in recipes!  I like to eat them equally raw or cooked, but before I get into that, let me tell you why they're so good for you!  

Kohlrabi is from the same family of vegetables as cabbage, broccoli, cauliflower, kale, collard greens and brussels sprouts, and also known as a "German turnip."  They have a mild flavor, somewhat sweet and crunchy when eaten raw.  

Health benefits:

• High in fiber & only 36 calories per cup.
• Great source of vitamin-C; 62 grams per 100 grams, which is approximately 102% of RDA. 
• Like other vegetables from this family, it's high in phytochemicals that are appears to protect against prostate and colon cancers.
• Many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid etc that acts as co-factors to enzymes during various metabolism inside the body.
• Also contains good levels of minerals, such as; copper, calcium, potassium, manganese, iron, and phosphorus (mainly in the stems.) Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
• The leaves or tops are similar to turnip greens, are also very nutritious as well!  Lots of  carotenes, vitamin A, vitamin K, minerals, and B-complex group of vitamins.

How to eat them? 

My preferred way is raw, like an apple, but make sure to peel them first, as the outer skin of this vegetable is very tough, and will not soften unless cooked well.  Other ways to eat it raw, is slice them up or shred them into salads or make a cole slaw with them.

Cooked methods, can be roasted, stewed into soups, sauteed when chopped or diced (it's great in stir-fry dishes).   

Here's some resources w/ photos that shows some great ways to use & cook with Kohlrabi!   

Kohlrabi Recipes: How To Cook (PHOTOS)

Discovering Kohlrobi: 

http://well.blogs.nytimes.com/2012/03/09/discovering-kohlrabi-its-a-vegetable/

1 Minute Microwave Paleo Gluten Free, Sugar Free Gingerbread-Spice Mug Cake

Who doesn't love cake & with the holiday season...nothing is better than gingerbread-spice cake!
With this recipe, you can have your cake & eat it too!  

HOLIDAYS ARE HERE: STAY ON TRACK, EAT CLEAN & WORKOUT

I hope you all loved Thanksgiving with our friends and family.  I'm sure we all enjoyed our treats (I know I did), but Thanksgiving is over!!  If you look at your clean eating and training as a lifestyle, NOT A DIET, you'll get back to the usual!!

Remember these key tips:

1) Meal Plan & prep once a week for the whole week, or at least have some pre-cooked/pre-made elements to quickly assemble your meals throughout the week.

2) Bring your food with you, so you don't have to compromise your food choices while you're out and about, especially during the holidays when we are so busy!!!

3) Eat your favorite treats with moderation & don't feel guilty about it.  Enjoy that treat once a week, such as one treat meal or a couple of pieces of dark chocolate, or a kid size plain frozen yogurt.

4) Make your time at the gym effective...plain your workout, get into the mindset of what you want to accomplish at the gym, then train hard!

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